Tsatsiki / Tzatziki (low-amine, gluten-free, soy-free, dairy-free, nut-free, low-carb, low-fat, paleo, vegan, vegetarian)

Tsatsiki / Tzatziki Substitute Made with Cashews (photo)

Tsatsiki / Tzatziki made with Cashews (low-amine, gluten-free, soy-free, dairy-free, egg-free, tomato-free, paleo, low-carb, vegetarian, vegan).

Tsatsiki is a wonderful sauce to serve with many dishes. I like it with vegetables, or with lamb or chicken. Below are two variations on tzatziki recipes. You can use either mint or dill, depending on your preference in flavors, and vary the amount of cucumber you want to use, depending on your own personal preferences. One recipe is low-amine and dairy-free, and the other is vegan (nut-based).
Grated Cucumber for Tzatziki (photo)

Grated Cucumber for Tzatziki. It's better with larger shreds, but I don't have a less-fine grater.

YOGURT-BASED TSATSIKI (nut-free)
1 C plain yogurt
1/4 C English cucumber, grated
1 1/2 tsp mint or dill
1/4 tsp salt
4-6 medium cloves garlic, pressed
Ascorbic acid, to taste
  • Squeeze water out of cucumber.
  • Mix together all ingredients and let flavors mingle for a bit. Serve cold.
NUT-BASED TSATSIKI (dairy-free)
3/4 C raw cashews
1/2 C water
1/4 C English cucumber, grated
1 1/2 tsp mint or dill
1/4 tsp salt
4-6 medium cloves garlic, pressed
1 1/2 tsp ascorbic acid

  • Soak cashews in warm water. Let sit for at least two hours.
  • Drain cashews, and blend them in a food processor with garlic.
  • Add a little bit of water at a time, stopping to scrape down sides. Process until very smooth and all the water has been added (it should reach the consistency of a slightly thin yogurt – if it has reached this point without adding all the water, stop adding water).
  • Squeeze liquid out of cucumber.
  • Add cucumber, dill/mint, salt, and ascorbic acid. Mix well.
  • Chill in the fridge for at least a half hour.
AMINE BREAKDOWN:
Very Low Amine: cucumber, mint, dill, salt, garlic, ascorbic acid, water
Low Amine: yogurt, cashews

Yogurt-Marinated Chicken (low-amine, gluten-free, soy-free, low-fat, low-carb)

Yogurt Marinated Chicken (low-amine, gluten-free, soy-free, nut-free, fish-free, tomato-free, low-fat) photo

Garlic, "Lemon," Mint, & Yogurt Marinated Chicken

Chicken is one of those love-hate meals for me. When it’s well marinated, I love it. But otherwise it’s just a bit boring for my tastes. I decided rather than a short-marinade, I’d let the chicken marinate in the yogurt sauce for almost 24 hours. It was definitely the right choice. They turned out succulent and had a nice “lemon” kick to it from the ascorbic acid.

2 chicken breasts & legs with thighs (all skinless)

1 1/2 C plain yogurt

1 C chopped mint

1 Tbsp cumin

8 large cloves garlic, pressed

2 Tbsp onion powder

1 tsp salt

2 tsp ascorbic acid

  • Mix all ingredients together in a Ziplock bag, and ensure chicken is well coated.
  • Press all air out of the bag, and leave it in the fridge to marinate, flipping over halfway through if possible. Marinate for 24 hours.
  • Preheat oven to 400 degrees on the middle rack.
Chicken covered in low-amine marinade of yogurt, mint, garlic, and ascorbic acid (low-amine, gluten-free, soy-free, nut-free, fish-free, tomato-free) photo

Chicken covered in low-amine marinade of yogurt, mint, garlic, & ascorbic acid.

  • Cover chicken and bake for 30 minutes.
  • Raise rack to the highest possible. Uncover chicken, baste well, and broil for 3 minutes.
Baked and broiled yogurt-marinated low-amine chicken (low-amine, gluten-free, soy-free, nut-free, fish-free, tomato-free) photo

Baked and broiled yogurt-marinated low-amine chicken, ready for plating. Legs/thighs can be plated as is. Breast should be sliced on a diagonal into pieces.

  • Serve chicken plated with juices.
AMINE BREAKDOWN:
Very Low Amine: mint, cumin, salt, ascorbic acid
Low Amine: skinless chicken, garlic, onion powder
Moderate Amine: yogurt
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Blueberry Vanilla Jello in Orange Rind (low-amine, gluten-free, soy-free, dairy-free, egg-free, nut-free, fish-free, low-fat, low-carb)

Low-Amine Blueberry Vanilla Jello in Orange Rind Dessert (photo)

Low-Amine Blueberry Vanilla Jello in Orange Rind Dessert

This simple, low-amine dessert is pretty and tasty. It’s low-fat and about as easy to make as any other jello, but is done with quality ingredients and presented beautifully. I could eat dozens of these little low-amine treats, I’m sure of it. For an even lower amine dessert, skip the pretty step and pour the blueberry jello into ramekins. You will avoid contact with the high amine ingredient (satsumas) this way.

4 satsumas

1 package gelatin

1 1/4 C blueberry juice

1/2 tsp ascorbic acid

1 tsp vanilla extract

1 Tbsp sugar

mint leaves, for garnish

handful blueberries, for garnish

scotch tape, if needed

  • In a small pot, mix blueberry juice with ascorbic acid, vanilla extract, sugar, and gelatin. Heat until sugar and gelatin are dissolved and set aside.
  • Cut satsumas in half (so that the stem is in the middle of the half-sphere).
  • With a spoon, gently remove orange wedges and discard. I scrape further to get the pith out. Be careful around the stem, if you dig too much out, you will end up with a hole (thus, the scotch tape).
Scooped out satsumas for low-amine blueberry jello dessert. Shown with scotch tape. (photo)

Scooped out satsumas for low-amine blueberry jello dessert. Shown with scotch tape.

  • If you have a hole, use scotch tape on the outside in an “X” that you remove once the blueberry jello is set.
  • Set satsuma halves cup-side up into a large casserole pan (in case any leaks or spills). Gently spoon the low-amine blueberry jello into the orange halves.
  • Chill for at one hour in the fridge, or until set.
  • Remove scotch tape, if used.
  • Chiffonade half the mint leaves and sprinkle it over the jello, and garnish plates with the other half. Add blueberries to the presentation.
  • Serve.
Blueberry vanilla jello dessert with mint chiffonade, served in an orange rind (photo)

Blueberry vanilla jello dessert with mint chiffonade, served in an orange rind

AMINE BREAKDOWN:

Very Low Amine: gelatin, ascorbic acid, vanilla extract, mint laeves

Low Amine: blueberry juice (very high in histamines, low in tyramines), sugar, blueberries (very high in histamines, low in tyramines)

Very High Amine: satsuma rind

Related articles

Jalapeno Mint Jelly

Lime Basil Chicken with Jalapeno Mint Jelly

Lime Basil Chicken with Jalapeno Mint Jelly

Jalapeno mint jelly is simple, easy, and delicious, and is a nice accompaniment to tart or bitter flavors. The sweet and spicy of the mild jelly create a nice balance.

1 stick “agar agar” (or you can use pectin – see other pectin jelly recipes for amounts)

5 C water

6 Tbsp sugar

2 jalapenos

2 C mint, packed

  • Wash mint and jalapenos.
  • Cut and seed jalapenos (or if you like spice, leave seeds in). Chop into small pieces.
  • Boil water and add mint and jalapenos. Reduce temperature to medium high.
Jalapenos and Mint cooking

Jalapenos and Mint cooking

  • Cook until liquid has reduced by half.
  • Strain out solids and add liquid back to pot.
Agar agar dissolving in jalapeno mint liquid

Agar agar dissolving in jalapeno mint liquid

  • Add agar stick and cook for 15 minutes. It should be completely dissolved.
Agar Agar

Agar Agar

  • Add sugar and stir until completely dissolved.
  • Remove from heat and pour into desired glass container.
  • For faster cooling, put in fridge, or surround in a larger bowl with and ice and water bath.
  • Scoop out and slice while plated when served with dishes, such as Lime Basil Chicken.

AMINE BREAKDOWN:

Very Low Amine: agar, mint

Low Amine: sugar

Very High Amine: jalapeno

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